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  • Prep-time: / Ready In:
  • Makes 4 wraps

Treat your senses to this colorful, crave-worthy wrap that’s packed full of high-energy ingredients. A hearty black bean mash provides the base for a satisfying combo of creamy avocado, sweet mango, and tangy red onion slices. Southwest flavors add a spicy kick while sprigs of cilantro brighten everything with herbal freshness. This recipe is ideal for weekday meal prep: Simply make several at a time, wrap them individually in tin foil, and store in your fridge for the perfect grab-and-go lunch!

Black Bean-Avocado Wraps on a white plate


  • 1 15-oz. can no-salt-added black beans, rinsed and drained
  • 1 fresh jalapeño pepper, seeded and finely chopped (optional)
  • 2 tablespoons lime juice
  • 1 teaspoon chili powder
  • ½ teaspoon ground cumin
  • ¼ teaspoon garlic powder
  • 4 8- to 9-inch oil-free whole wheat tortillas
  • ½ of a medium red onion, thinly sliced (½ cup)
  • 2 cups shredded fresh spinach
  • 2 mangoes, seeded, peeled, and sliced
  • 1 avocado, halved, seeded, peeled, and sliced
  • ½ cup fresh cilantro leaves


  1. In a medium bowl combine the first six ingredients (through garlic powder); coarsely mash with a potato masher or fork to combine.
  2. To assemble, spread black bean mixture over bottom two-thirds of each tortilla. Top with onion, spinach, mangoes, avocado, and cilantro. Fold in sides; roll up like a burrito.

Comments (8)

(4.43 from 7 votes)
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Amy9 hours ago
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Delicious. Large amount for an 8inch wrap. I’ll try all the ingredients (not mashing black beans) on top of spinach just as a salad. Definitely making again

Claire Whitlock2 days ago
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Tasty! Used food processor to make a bean paste. Definitely needs a little zhuzh w/ added spices and heat. Subbed coriander for cilantro.

C6 days ago
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I did not use a tortilla though, used spring roll wrappers instead.
So tasty, no cooking :=)

LouAnn Mallon7 days ago
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Where do you find a great tasting, no oil, whole wheat tortilla??
(Please don’t suggest Ezekiel, those are awful!)

Jackie5 days ago
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I really like using the “Carb Balance” Mission Brand tortillas. They are soft and smooth (not gritty like some whole grain products), and neutral tasting. Not sure if they meet FOK guidelines, but they are full of fiber. (Ok, just checked, theres 8 g of fat, sorry all!)

lauren1 week ago
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Dave B1 week ago
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Looks like a burrito to me. Why are so many white people afraid of the word “burrito”? She even says “roll up like a burrito” in the recipe. Just call them what they are. Jeez…
Not bad but nothing special, either. Good jumping off point but pretty bland as written. I mashed the avocado instead of using chunks. I also chopped the mango and mixed it with the onion, jalapeño, and cilantro and let it sit for about an hour in the fridge to let the flavors meld before rolling these up. If you like it REALLY spicy, sub with a habanero. Habanero and mango compliment each other really well.
Not mentioned but you should really heat your tortillas in a skillet before rolling. Makes them more pliable and less likely to tear.

Melissa1 week ago
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Burritos are usually served hot right? Wrap are usually mostly cold with fresh ingredients. Burritos can be covered with a sauce and eaten on a plate. Whatever though. Nice idea about the habanero and mango. Maybe add some tajin. FOK recipes are a great jumping off start to cooking and then add your own flair.

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about the author

Shelli McConnell

Shelli McConnell graduated with a bachelor of science in consumer food science and a minor in journalism from Iowa State University. She began her career as a home economist in the Better Homes & Gardens Test Kitchen before moving into an editorial position within Meredith Corporation. She has since freelanced for 25 years and has served as an editorial project manager for many books and magazines, including three editions of the Better Homes & Gardens New Cook Book. She has also developed thousands of recipes for publications including Forks Over Knives magazine; Eat This, Not That!; Diabetic Living; Better Homes & Gardens; The Magnolia Journal; and more. Shelli loves to entertain and inspire, so when she’s not in her office, she’s usually in her kitchen.

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